How much protein do I need per day?

Most adults need 0.8–1g per kg of body weight for general health. For muscle building or active lifestyles, aim for 1.6–2.2g per kg. Use our protein calculator guide for a personalized recommendation.

What is the best protein source for muscle building?

Chicken breast, lean beef, eggs, and whey protein are among the best due to high bioavailability and leucine content. However, variety is key — combining multiple sources ensures a complete amino acid profile.

Can I get enough protein from plant-based foods?

Yes! Seitan (75g/100g), pea protein (80g/100g), tempeh (19g/100g), and lentils (9g/100g) are excellent options. Combining grains with legumes provides complete protein.

Is too much protein bad for your kidneys?

For healthy individuals, high protein intake (up to 2.2g/kg) has not been shown to cause kidney damage. However, those with pre-existing kidney conditions should consult a doctor.

What's the difference between complete and incomplete proteins?

Complete proteins contain all 9 essential amino acids (most animal sources, soy, quinoa). Incomplete proteins lack one or more (most plant sources). Combining incomplete sources throughout the day solves this.

How accurate are the protein values listed here?

Values are based on USDA FoodData Central averages per 100g (or noted serving). Actual values may vary slightly by brand, preparation method, and cut of meat.

50+ High-Protein Foods Ranked

Choosing the right protein sources is key to meeting your daily goals. This list ranks 50+ foods by protein content per serving, helping you make informed choices whether you prefer meat, fish, dairy, or plant-based options.

Whey protein

100g · 400 kcal

Dairy

80g

protein

Pea protein

100g · 380 kcal

Plant-Based

80g

protein

Casein protein

100g · 370 kcal

Dairy

75g

protein

Seitan

100g · 370 kcal

Plant-Based

75g

protein

Spirulina

100g · 290 kcal

Plant-Based

57g

protein

Nutritional yeast

100g · 325 kcal

Plant-Based

50g

protein

Parmesan cheese

100g · 431 kcal

Dairy

38g

protein

Hemp seeds

100g · 553 kcal

Plant-Based

32g

protein

Chicken breast

100g · 165 kcal

Meat

31g

protein

Venison

100g · 158 kcal

Meat

30g

protein

Pumpkin seeds

100g · 559 kcal

Plant-Based

30g

protein

Turkey breast

100g · 135 kcal

Meat

29g

protein

Anchovies

100g · 210 kcal

Fish

29g

protein

Bison

100g · 143 kcal

Meat

28g

protein

Halibut

100g · 140 kcal

Fish

27g

protein

Swiss cheese

100g · 380 kcal

Dairy

27g

protein

Lean beef

100g · 250 kcal

Meat

26g

protein

Pork tenderloin

100g · 143 kcal

Meat

26g

protein

Tuna (canned)

100g · 116 kcal

Fish

26g

protein

Tilapia

100g · 128 kcal

Fish

26g

protein

Peanuts

100g · 567 kcal

Plant-Based

26g

protein

Lamb leg

100g · 234 kcal

Meat

25g

protein

Salmon

100g · 208 kcal

Fish

25g

protein

Sardines

100g · 208 kcal

Fish

25g

protein

Cheddar cheese

100g · 403 kcal

Dairy

25g

protein

Peanut butter

100g · 588 kcal

Plant-Based

25g

protein

Duck breast

100g · 201 kcal

Meat

24g

protein

Shrimp

100g · 99 kcal

Fish

24g

protein

Mackerel

100g · 262 kcal

Fish

24g

protein

Cod

100g · 105 kcal

Fish

23g

protein

Trout

100g · 168 kcal

Fish

23g

protein

Mozzarella

100g · 280 kcal

Dairy

22g

protein

Almonds

100g · 579 kcal

Plant-Based

21g

protein

Sunflower seeds

100g · 584 kcal

Plant-Based

21g

protein

Tempeh

100g · 192 kcal

Plant-Based

19g

protein

Tofu (firm)

100g · 144 kcal

Plant-Based

17g

protein

Chia seeds

100g · 486 kcal

Plant-Based

17g

protein

Eggs

2 large · 156 kcal

Dairy

13g

protein

Cottage cheese

100g · 98 kcal

Dairy

11g

protein

Egg whites

100g · 52 kcal

Dairy

11g

protein

Skyr

100g · 63 kcal

Dairy

11g

protein

Edamame

100g · 121 kcal

Plant-Based

11g

protein

Greek yogurt

100g · 59 kcal

Dairy

10g

protein

Lentils (cooked)

100g · 116 kcal

Plant-Based

protein

Black beans

100g · 132 kcal

Plant-Based

protein

Chickpeas

100g · 164 kcal

Plant-Based

protein

Kidney beans

100g · 127 kcal

Plant-Based

protein

Split peas

100g · 118 kcal

Plant-Based

protein

Soy milk

250ml · 80 kcal

Plant-Based

protein

Quinoa (cooked)

100g · 120 kcal

Plant-Based

protein

Tips for Maximizing Protein Intake

Combine sources: Mix plant proteins (rice + beans) for complete amino acid profiles.
Prep ahead: Cook proteins in bulk for easy meal planning — check our slow cooker recipes for hands-off batch cooking, or our 30-minute dinners for fast weeknight meals.
Check labels: Protein content varies by brand, especially for dairy and plant-based products.
Consider bioavailability: Animal proteins are typically absorbed more efficiently than plant proteins.

Frequently Asked Questions

Evidence & references

Reviewed and updated September 4, 2026

Figures in this guide come from the numbered sources below. Individual needs vary — this is educational content, not medical advice.

Sources

1.Jäger et al., 2017. ISSN position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
2.Van Vliet, Burd & Van Loon, 2015. The skeletal muscle anabolic response to plant- versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981-1991.
3.Berrazaga et al., 2019. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8), 1825.
4.Moore et al., 2009. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise. American Journal of Clinical Nutrition, 89(1), 161-168.
5.Institute of Medicine, 2005. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. National Academies Press.